circuit training is awesome, even dinosaurs love it

This circuit coaching information is gonna offer you EVERYTHING you have to do your first kickass circuit coaching exercise at the moment.

I imply come on, it has dinosaurs in it.

These exercises are just like the customized applications we construct for our On-line Teaching Shoppers who work out at dwelling, on the street, and in outer house.

Okay, FINE we don’t have any purchasers in house (but). However we do have purchasers in Antarctica, and a number of aerospace engineers. Shut sufficient?

In the event you’re hoping circuit coaching will maximize your leads to a minimal period of time, one of many 15 circuits under will do the trick:

Let’s soar proper in.

What’s Circuit Coaching?

As Coach Lauren mentions above, the “circuit” in circuit coaching comes from the truth that you do a sequence of workout routines again to again to again, and then you definately repeat the sequence.

After which once more.

You cycle by the deliberate sequence of workout routines, or circuit, a number of instances.

That’s circuit coaching.

Typically, you hit every main muscle group throughout one full circuit. You could do a decrease physique for one train. Then the higher physique the subsequent.

You’ll discover all kinds of various circuit coaching sequences. Listed below are some issues most could have in frequent:

  • A number of completely different workout routines. A traditional circuit could have 5 to 10 completely different actions per circuit. You’ll usually hear these known as “stations.” Overhead press station, squat station, and many others.
  • Little to no relaxation in between. The objective of circuit coaching is to maintain your coronary heart price up. Ideally, if you happen to’re bodily ready, you go from one train to a different with out stopping. Possibly you relaxation after the entire circuit. Possibly.
  • Rinse and repeat. Typically, you’ll run by your circuit a couple of instances. Three rounds are frequent.

Make sense?

The Tick is stoked you are putting on weight, muscle or fat, it means our strategy is working.

The purpose right here is to work completely different components of your physique with completely different workout routines, after which whereas these components are recovering, you’re working in your different actions! This helps construct cardiovascular well being, whereas additionally bettering muscular endurance and power.

Plus you’ll burn energy!

As we lay out in our article, Cardio vs Interval Coaching vs. Weight Coaching, analysis helps that doing power coaching circuits is nice for weight reduction and general well being.

Extra importantly, for any individual with restricted time, doing a power coaching circuit is more practical at constructing power and burning fats than an equal quantity of cardio.

In different phrases, if you’re attempting to shed some pounds, try to be doing circuit coaching.

Our Newbie Body weight Circuit could be an excellent place to start, and you may obtain a worksheet that will help you get began proper right here:

Why Ought to I do circuit coaching?

This runner definitely has a strong core!

Typically, you’ll hear train divided into power coaching or cardio train (cardio).

What’s the distinction, you surprise?

  • Power coaching. Power coaching can be known as anaerobic train, which might be a brief burst of vitality for motion. Consider a push-up or pull-up. These workout routines assist construct and tone muscle.
  • Cardio Train. “Cardio” means “wants oxygen.” Your coronary heart price will increase to get oxygen the place your physique wants it, thus the phrase “cardio.” Operating, biking, or leaping jacks could be examples of cardio train.

The factor a couple of circuit is, you truly do each classes. Presses and lunges fall into power coaching. Leaping jacks are cardio.

And because you aren’t stopping a lot in between stations, you’ll want extra oxygen, and voila. Much more cardio.

With circuit coaching, you construct muscle and burn fats WHILE constructing stamina.

As Michael Scott would say, “that’s a win, win, win.”

circuit training is a win win win

There’s some debate on what sort of train is best for weight reduction: cardio or anaerobic.

My ideas?

In the event you’re restricted on time and solely can decide one, I might decide power coaching: if you power practice, you break your muscle groups down, and your physique must work additional exhausting over the subsequent 24-48 hours to rebuild these muscle groups (with elevated energy burned).

We work with our 1-on-1 Teaching Shoppers to create applications that mix each power and cardio in a enjoyable approach – it actually comes all the way down to a program that you simply truly WANT to do.

Earlier than and after your circuit coaching: Heat up and stretch

Some stretching a rubber band

Regardless of which circuit you decide, I need you to start out with one vital factor:


I cowl why you need to all the time heat up in an article discovered proper right here. It doesn’t need to be a lot although, give it about 5 minutes to get your muscle groups energetic and your coronary heart price up.

This can enable you to do workout routines correctly and assist forestall harm. You’ll be able to run in place, do air punches and kicks, or some leaping jacks.

Right here is NF Senior Coach Staci (you may know her unimaginable story) displaying you a lot newbie choices you should utilize to heat up as effectively:

Did I simply let you know to arrange for circuit coaching, with a circuit?!

In the event you’re curious, right here’s my private (superior) warm-up:


  • Bounce rope: 2-3 minutes 
  • Leaping jacks: 25 reps
  • Body weight squats: 20 reps
  • Lunges: 5 reps every leg.
  • Hip extensions: 10 reps either side
  • Hip rotations: 5 every leg
  • Ahead leg swings: 10 every leg
  • Aspect leg swings: 10 every leg
  • Push-ups: 10-20 reps
  • Spider-man steps: 10 reps

Our objective isn’t to tire you out. As an alternative, we wish to heat you up.

That’s the 1st step.

Finishing your chosen circuit coaching routine could be step two.

Beneath, you’ll discover 15 exercises you possibly can observe together with! And if you happen to like our fashion of exercises, you may like our new app, Nerd Health Journey!

Our enjoyable habit-building app helps you train extra continuously, eat more healthy, and stage up your life (actually).

Proper now, you possibly can attempt it for free for a full week (no bank card required). Bounce in under:

Newbie Body weight Exercise Circuit

This exercise circuit, as we lay out in our Newbie Body weight Exercise article, is as follows:

  • Body weight squats: 20 reps
  • Push-ups: 10 reps
  • Strolling lunges – 10 every leg
  • Dumbbell rows (utilizing a gallon milk jug or one other weight): 10 every arm.
  • Plank: 15 seconds
  • Leaping jacks: 30 reps

Run by this circuit 3 times. In the event you don’t have milk in the home for the rows, discover one thing of roughly the identical weight with a very good deal with.

We additionally turned this exercise right into a enjoyable infographic with superheroes, as a result of that’s how we roll:

An infographic of the Beginner Bodyweight Workout

If you wish to obtain this Newbie Body weight Exercise as a worksheet, you are able to do so if you enroll within the field under:

Superior Body weight Workout routines Circuit

If the newbie circuit above is simply too straightforward for you, transfer on to our Superior Body weight Exercise Circuit. The exercise seems to be like this:

  • One-legged squats – 10 either side [warning super-difficult, only attempt if you’re in good enough shape]
  • Body weight squats: 20 reps
  • Strolling lunges: 20 reps (10 every leg)
  • Bounce step-ups: 20 reps (10 every leg)
  • Pull-ups: 10 reps [or inverted bodyweight rows]
  • Dips (between bar stools): 10 reps
  • Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip]
  • Push-ups: 10 reps
  • Plank: 30 seconds

I warn you, the above circuit will harm… in a great way. You ought to be proud if you will get by this 3 times.

Playground Exercise Circuit

Do you’ve gotten a close-by playground? Why not work on the market!?! When you’ve got youngsters, you are able to do it collectively. Or allow them to ignore you.

I’ll offer you a Degree One exercise, and a Degree Two. Try the predominant playground article for some Degree Three workout routines.

Degree One:

  • Alternating step-ups: 20 reps (10 every leg)
  • Elevated push-ups: 10 reps
  • Swing rows: 10 reps
  • Assisted lunges: 8 reps every leg
  • Bent leg reverse crunches: 10 reps

Degree Two:

  • Bench jumps: 10 reps
  • Decrease incline push-ups: 10 reps
  • Physique rows: 10 reps
  • Lunges: 8 reps every leg
  • Straight leg reverse crunches: 10 reps

After you’ve gone by an entire set 3 times, go down the slide!

Kettlebell Exercise Circuit

Have a kettlebell mendacity round? Use it for a circuit!

Right here’s our kettlebell exercise full write-up, however you may also simply watch the video and see the exercise right here:

  • Halos: 8 reps (either side)
  • Goblet squats: 10 reps
  • Overhead presses: 8 reps (either side)
  • Kettlebell swings: 15 reps
  • Bent Over Rows: 8 reps (either side)
  • Entrance rack reverse lunge: 6 reps (per aspect)

When you’ve executed the above 3 times, go forward and put your kettlebell away in your ultimate step: stretches.

If you need a kettlebell worksheet for this exercise, seize one by signing up within the field under:

We even have a enjoyable new journey in our app that can will let you practice along with your kettlebell proper alongside Hack Morris (this may make sense extra sense when begin).

Bounce in proper now in your free trial:

Newbie Health club Circuit Coaching

use free weights and to do circuit trainingWhen you’ve got entry to a gymnasium, you’ve gotten quite a lot of circuit choices.

If it’s your first time stepping foot in a health facility, try our Newbie’s Information to the Health club. The gymnasium could be a scary place, however we’ll offer you a technique to get comfortable.

We’ll additionally stroll you thru every motion for each Days A and B under. I might suggest choosing one in every of our 5 Newbie Health club Exercises, going by the leveled progressions, and dealing your approach as much as the circuits under:



  • Barbell Romanian deadlifts/common deadlifts: 10 reps
  • Push-ups: 10 reps
  • Dumbbell rows: 10 reps per arm

Alternate your circuits on completely different days. Relaxation in between. “Day A” might be Monday. Relaxation Tuesday. Wednesday might be “Day B.”

We LOVE serving to individuals get began within the gymnasium, as we’re large followers of barbell coaching and serving to inexperienced persons construct confidence with weight coaching! If that sounds such as you…

And you’ll obtain our full Power 101 information too, which has this routine together with different circuits that will help you begin constructing power at the moment:

The Lodge Exercise Circuit: For Vacationers that Prepare

Is there anyway to work out in this hotel room?

Typically, you simply plain end up caught in a resort room. Possibly you will discover the resort gymnasium, however I guess it’s horrible! It most likely has 2 machines, a damaged treadmill, and no free weights. 


As an alternative, how about a exercise circuit you are able to do within the room itself! Make the most of the furnishings to its full potential.

Degree 1

Degree 2

Set the alarm clock to fifteen minutes from now and see what number of circuits you are able to do!

Try our full put up on resort circuits if you would like Degree 3!

Now we have a LOT of enterprise vacationers in our 1-on-1 teaching program, which is why we create exercises for each their dwelling gymnasium and whereas touring!

In the event you want worldwide accountability, exercises for dwelling and the street, and need skilled steering…

Nerdy Circuit Coaching Workout routines

Lego minifigures standing in rows. In first row - Batman, The Jo

If these exercises above don’t tickle your fancy, we now have these different nerdy circuits you are able to do too!

The Batman Exercise Circuit

Day 1

  • Rolling squat tuck-up jumps: 5 reps
  • Aspect to aspect push-ups: 5 reps
  • Modified headstand push-ups: 5 reps
  • Bounce pull-up with tuck / Pull-up with Tuck-up: 5 reps
  • Handstands towards wall: 8 seconds

Day 2

  • ‘180 Diploma’ soar turns: 5 reps
  • Tuck entrance lever maintain: 8 seconds
  • Tuck again lever maintain: 8 seconds
  • Low frog maintain: 8 seconds

The Lord of the Rings Exercise Circuit

try this lord of the rings circuit training workout

Superset 1: The Fellowship of the Ring

Superset 2: The Two Towers

  • Riders of ROWhan: 3 body weight rows
  • Gimli “Shall I get you a field?” jumps7 field jumps – REALLY explode
  • Helm’s Deep-Squats: 9 body weight squats – get your ass to the bottom
  • Tower of Orthanc Holds: 1 minute (Kick up towards a wall and maintain a handstand for so long as you possibly can till 1 minute is full, in as few as units as doable. Try our Information to Handstands.)

Superset 3: The Return of the King

If you will get by a superset 3 times, think about your self an honorary Ranger. Nothing present in Mordor can faze you.

The 300 Exercise Circuit

do the 300 circuit training workout to get strong like King Leonidas

The under circuit isn’t any joke. Then once more, neither had been the Spartans.

  • Pull-ups: 25 reps
  • Deadlifts with 135lbs: 50 reps
  • Push-ups: 50 reps
  • ‘24-inch’ Field jumps: 50 reps
  • Flooring wipers: 50 reps
  • Single-arm clean-and-press with 36 lbs. kettlebell: 25 either side
  • Pull-ups: 25 reps

The above sequence is designed to be accomplished as soon as. In the event you can undergo it twice, you’re able to defend Greece.

The Wolverine Exercise Circuit

  • Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Common Good Morning: 10 reps
  • Medication Ball Slam / Fast Downwards Body weight Squat: 10 reps
  • Push-up to Renegade row (push-up, row left, push-up, row proper, repeat): 5 Rows per aspect
  • Transverse Lunge and Chop: 5 reps either side

What number of instances do you do that circuit? AMRAP, or, As Many Rounds As Attainable. I recommend setting a 12-minute timer and attending to work. Watch out although, as a result of solely Wolverine can heal routinely.

wolverine does workout circuits too

You’ll want precise relaxation.


There are your nerdy circuits. Be happy to rock the soundtrack of the referenced films throughout your exercise. In the event you personal a cape, now’s the time.

Full Record of Circuit Coaching Workout routines

A picture of a LEGO Spider-man, who is interested in weight loss.

You are able to do any of the exercises on this article and get an excellent exercise, however if you wish to construct your individual exercise, you possibly can completely try this too!

Here’s a record of workout routines you should utilize to create your exercise.

Merely decide a couple of, and do one after the opposite in as many circuits as you need!

Choose your workout routines from this record to construct your individual circuit coaching exercise, or recommend your individual for us so as to add within the feedback under!


  1. Bounce rope
  2. Leaping Jacks
  3. Strolling Jacks
  4. Burpees
  5. Mountain climbers
  6. Stairs
  7. Sprints
  8. Excessive knees
  9. Operating in place
  10. Rowing machine
  11. Lengthy-distance jumps
  12. Field jumps


  1. Push-ups (any variation)
  2. Handstands.


  1. Dumbbell rows
  2. Body weight rows
  3. Unfavourable pull-ups or chin-ups
  4. Pull-ups or Chin-ups


  1. Body weight squats
  2. Lunges
  3. Kettlebell swings
  4. Farmer carries (carry dumbbells and stroll round)

Coach Staci showing Farmer's Walk


  1. Planks
  2. Aspect planks
  3. Reverse crunches

Choose 3-5 workout routines, and organize them as we talk about in our “the right way to construct your individual exercise routine.” We even have The 42 Greatest Body weight Workout routines for actions that you would be able to select from.

Do 3 circuits with 10 reps of every train, one after the opposite!

Have enjoyable and maintain issues fascinating. And if you happen to don’t wish to construct your individual exercise, that’s cool too! Now we have 15 free exercises on this article, and we are able to additionally do all of the heavy lifting for you.

(Effectively, not actually DO the heavy lifting, however you realize what I imply.)

We create customized exercise options for busy individuals similar to you in our 1-on-1 Teaching Program. Allow us to create a exercise and enable you to make higher meals selections.

It’s like having a Yoda in your pocket (once more, not actually).

Find out how to Stretch After Circuit Coaching

When you end your exercise, the ultimate step (three) could be stretching and cooling down. It doesn’t matter what circuit you undergo, stretch after a exercise. It might probably assist lots with muscle restoration.

Scope this video for an superior stretching sequence to observe:

You might additionally do some yoga poses. For stretching, discover what feels good and take your time. Let your coronary heart price come down whilst you stretch.

You might even do some foam rolling too if you happen to’re a glutton for punishment!

For extra concepts on the right way to benefit from your stretches, try The Final Information for Bettering Flexibility in 30 Days. It has Spider-Man in it, so you realize we aren’t messing round.

Getting Began With Circuit Coaching

want to be a superhero like these legos? do circuit training!

There are all kinds of various methods to do circuit coaching. We simply confirmed you fifteen.

YOUR MISSION: Full one of many above circuit coaching exercises! In the event you don’t know which one to choose, begin with the Newbie Body weight Circuit. It’ll get you used to the thought of hustling from one train to the subsequent.

And you are able to do it in your lounge!

In the event you’re on the lookout for extra hands-on instruction and customised steering, try our 1-on-1 Teaching program. You’ll work with our licensed NF instructors who get to know you higher than you realize your self, after which construct a exercise program that’s particular to your precise targets.

Merely put, we let you know precisely what to do day by day, and the right way to eat. After which, we examine in with you commonly to be sure you’re doing it!

In the event you received this far within the article, I really need you to attempt one in every of these exercises. Proper NOW. I all the time point out crucial step in a health journey is beginning it. As we speak, begin circuit coaching.

As soon as accomplished, I’d love so that you can share your story with the neighborhood within the feedback:

  • How’d it go?
  • Did you get by three full circuits?
  • Which routine did you decide?

Discover a circuit you’re comfy with, and do it.

Then do it subsequent week. And the next. And monitor your progress

In the event you add circuit coaching to your health routine, you’ll be on a strong path for leveling up your life.


PS: I couldn’t fairly determine the right way to use this gif, but it surely was too good to not embody.

I bet short circuit likes circuit training

If somebody creates the “Quick Circuit Exercise Circuit” you’ll be my finest buddy endlessly.


All Picture credit could be discovered proper right here[1].

Supply hyperlink